The Half Marathon Intermediate training program takes athletes running consistently 25+ miles per week and looking to improve their speed and strength for the Half Marathon racing distance. Weekly mileage ranges from 25-40 miles per week with a long run peaking at 15 miles.

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Week

Miles for week

1

2

3

4

5

6

7

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1

distance

time

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distance

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distance

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distance

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25

4

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

5

Speed play

After your warm up run 10 runs of 30-45 seconds each at your current 5K effort with 2-3 minutes of easy running between each.

4

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:00:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

4

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

8

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

8

9

10

11

12

13

14

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2

distance

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25

4

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

5

Tempo

After your warm up run 5 x 1000m at tempo effort with 2 minutes of rest between each run.

4

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:00:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

4

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

8

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

15

16

17

18

19

20

21

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3

distance

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distance

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27

4

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

6

Interval

After your warm up run 3 miles of jogging the curves and striding on the straights at 90% of top speed.

4

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:00:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

4

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

9

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

22

23

24

25

26

27

28

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4

distance

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distance

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distance

time

type

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.

29

4

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

6

Tempo

After your warm up run 2 x 10 minutes at tempo effort with 2 minutes of easy running between each.

4

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:00:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

5

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

10

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

29

30

31

32

33

34

35

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5

distance

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30

4

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

6

Interval

After 1-2 miles of easy running run 8 x 300m at Interval pace with 2 minutes easy jogging between intervals. Finish with 10 or more minutes of easy running to complete distance.

4

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:15:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

5

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

11

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

36

37

38

39

40

41

42

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6

distance

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distance

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distance

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distance

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distance

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distance

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distance

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33

4

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

6

Goal pace

After your warm up run 2 x 2 miles at your Half marathon goal pace with 3 minutes of easy running between each.

5

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:15:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

6

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

12

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

43

44

45

46

47

48

49

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7

distance

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27

5

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

6

Tempo

After your warm up run 20 minutes at tempo pace.

4

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

0:45:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

3

Conversational + strides

An easy run at a conversational pace. Run 4 x 100m strides at the end of the run.

9

Race

Find a 10K race to use as a time trial and check your fitness

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Week

Miles for week

50

51

52

53

54

55

56

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8

distance

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37

5

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

7

Speed play

After your warm up run 20 runs of 45-60 seconds at your 5K race pace effort with 2-3 minutes of easy running between each.

5

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:15:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

6

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

14

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

57

58

59

60

61

62

63

.

9

distance

time

type

notes

distance

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distance

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distance

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38

5

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

7

10K pace

After your warm up run 4 x 1 mile at your 10K pace from your recent race. Take 3 minutes rest between each run. Finish with 4 x 400m at Inverval pace with 2 minutes rest between each.

5

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:30:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

6

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

15

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

64

65

66

67

68

69

70

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10

distance

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40

6

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

7

Goal pace

After you warm up run 5 miles at your goal pace of the half marathon, jog 1 mile easy and finish with another mile at tempo pace.

6

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

1:30:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

6

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

15

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

71

72

73

74

75

76

77

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11

distance

time

type

notes

distance

time

type

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distance

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distance

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distance

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distance

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distance

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29

5

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

7

Tempo

After your warm up run 4 x 5 minutes at tempo pace with 1 minute rest between each.

4

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

0:50:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.

4

Steady state

After 5 minutes of easy running complete the remainder of the run at steady state effort.

9

Conversational + strides

Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

.

Week

Miles for week

78

79

80

81

82

83

Race day!

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12

distance

time

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notes

distance

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distance

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distance

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distance

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distance

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33

5

Conversational

An easy run at a conversational pace

0:00:00

Recovery day

A day of complete recovery to rejuvenate

6

Goal pace

After your warm up run 2 miles at goal Half marathon pace. Rest 2 minutes and finish with 4 x 400m at 85% of top speed with 2 minutes rest between each.

4

Conversational + strides

An easy run at a conversational pace with 4 x 100m strides after run

0:40:00

General strength and Cross training

Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.